Carrots (Raw)vsSpinach (Raw)
Carrots (Raw) has 41 calories and 0.93g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Carrots (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 44% fewer calories.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Carrots Raw | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 41kcal2% | 23kcal1% | +18kcal |
| Protein | 0.93g2% | 2.9g6% | <0.1g |
| Total Fat | 0.24g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 3.6g1% | +6.0g |
| Dietary Fiber | 2.8g10% | 2.2g8% | +0.60g |
| Sugars | 4.7g | 0.42g | +4.3g |
| ✨Vitamins | |||
| Vitamin A | 835mcg93% | 469mcg52% | +366mcg |
| Vitamin C | 5.9mg7% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 2.0mg14% | <0.1mg |
| Vitamin K | 13mcg11% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 0.72mg5% | +0.26mg |
| 🔶Minerals | |||
| Sodium | 69mg3% | 79mg3% | <0.1mg |
| Calcium | 33mg3% | 99mg8% | <0.1mg |
| Iron | 0.30mg2% | 2.7mg15% | <0.1mg |
| Potassium | 320mg7% | 558mg12% | <0.1mg |
| Phosphorus | 35mg3% | 49mg4% | <0.1mg |
| Magnesium | 12mg3% | 79mg19% | <0.1mg |
| Zinc | 0.24mg2% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg5% | 0.13mg14% | <0.1mg |
| Manganese | 0.14mg6% | 0.90mg39% | <0.1mg |
| Selenium | 0.10mcg0% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 41 kcal for Carrots (Raw) — that's 78% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Spinach (Raw) provides more protein with 2.86g versus 0.93g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Carrots (Raw) is the leaner option with 0.24g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Spinach (Raw): 483mcg vs 13.2mcg), Folate (Spinach (Raw): 194mcg vs 19mcg), Vitamin C (Spinach (Raw): 28.1mg vs 5.9mg).
Key Minerals: Notable mineral differences include Selenium (Spinach (Raw): 1mcg vs 0.1mcg), Iron (Spinach (Raw): 2.71mg vs 0.3mg), Magnesium (Spinach (Raw): 79mg vs 12mg).
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Carrots
❓Frequently Asked Questions
- Which has more protein, Carrots (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 0.93g for Carrots (Raw).
- Which is lower in calories, Carrots (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 41 kcal.
- Is Carrots (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Carrots (Raw) has 41 calories and 0.93g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Carrots (Raw) or Spinach (Raw)?
- Carrots (Raw) is leaner with 0.24g of fat per 100g compared to 0.39g.
- Which has more fiber, Carrots (Raw) or Spinach (Raw)?
- Carrots (Raw) has more fiber with 2.8g per 100g compared to 2.2g.